Side-by-Side Comparison

Paneer (Indian Cottage Cheese) vs Whole Milk (3.25% Fat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Neat fresh white paneer cubes resting on clean studio slate

dairy

Paneer (Indian Cottage Cheese)

296Calories

18.3Protein

0.0Fiber

0.0Vit C

View Details

Clean fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-79%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 296 kcal, 235 kcal less).

Higher Protein

+481%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 3.2 g in Whole Milk (3.25% Fat) (+15.2 g, +481%).

Higher Potassium

+20%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) provides 132 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+22.0 mg, +20%).

Lower Sugar

-49%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer total sugars (2.6 g vs 5.1 g, 2.4 g less).

Comparing per 100 g standard edible portion.

Nutrient

Paneer (Indian Cottage Cheese)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Paneer (Indian Cottage Cheese) provides 296 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+235 kcal, +385%).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 3.2 g in Whole Milk (3.25% Fat) (+15.2 g, +481%).

CarbohydratesWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Whole Milk (3.25% Fat) provides 4.8 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+0.60 g, +14%).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Whole Milk (3.25% Fat)

0 g

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Paneer (Indian Cottage Cheese) provides 22.8 g vs 3.3 g in Whole Milk (3.25% Fat) (+19.6 g, +602%).

Total SugarsWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+2.4 g, +94%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

180 µg20% DV

Whole Milk (3.25% Fat)

46 µg5% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 46 µg in Whole Milk (3.25% Fat) (+134 µg, +291%).

Vitamin DWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) provides 1.3 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+0.8 µg, +160%).

Vitamin EPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Whole Milk (3.25% Fat)

0.07 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.33 mg, +471%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Whole Milk (3.25% Fat)

0.3 µg

Paneer (Indian Cottage Cheese) provides 1.5 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+1.2 µg, +400%).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Paneer (Indian Cottage Cheese) provides 18 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+13 µg, +260%).

Thiamin (Vitamin B1)Similar

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.11 mg, +66%).

Niacin (Vitamin B3)Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more niacin (vitamin b3) (0.15 mg vs 0.09 mg).

Pantothenic Acid (B5)Similar

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of pantothenic acid (b5) (0.35 mg).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Whole Milk (3.25% Fat)

0.5 µg19% DV

Paneer (Indian Cottage Cheese) provides 0.9 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+0.5 µg, +100%).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 22.0 mg in Paneer (Indian Cottage Cheese) (+21.0 mg, +95%).

PotassiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

110 mg2% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Whole Milk (3.25% Fat) provides 132 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+22.0 mg, +20%).

CalciumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

480 mg37% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Paneer (Indian Cottage Cheese) provides 480 mg vs 113 mg in Whole Milk (3.25% Fat) (+367 mg, +325%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Whole Milk (3.25% Fat)

0.03 mg

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+0.37 mg, +1233%).

MagnesiumPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Paneer (Indian Cottage Cheese) provides 18.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+8.0 mg, +80%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

280 mg22% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Paneer (Indian Cottage Cheese) provides 280 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+196 mg, +233%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+1.7 mg, +468%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 1.9 g in Whole Milk (3.25% Fat) (+12.3 g, +663%).

Nutrient

Paneer (Indian Cottage Cheese)50 g (1 standard serving (50 g))

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (148 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 7.7 g in Whole Milk (3.25% Fat) (+1.5 g, +19%).

CarbohydratesWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+9.6 g, +458%).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Whole Milk (3.25% Fat)

0 g

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 7.9 g in Whole Milk (3.25% Fat) (+3.5 g, +44%).

Total SugarsWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 1.3 g in Paneer (Indian Cottage Cheese) (+11.0 g, +848%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

90 µg10% DV

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) provides 112 µg vs 90 µg in Paneer (Indian Cottage Cheese) (+22 µg, +25%).

Vitamin DWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) provides 3.2 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+2.9 µg, +1169%).

Vitamin ESimilar

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.20 mg).

Vitamin KSimilar

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin k (0.8 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Whole Milk (3.25% Fat) provides 12 µg vs 9.0 µg in Paneer (Indian Cottage Cheese) (+3.2 µg, +36%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+0.27 mg, +195%).

Niacin (Vitamin B3)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.08 mg

Whole Milk (3.25% Fat)

0.22 mg1% DV

Whole Milk (3.25% Fat) provides 0.22 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.14 mg, +190%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.18 mg in Paneer (Indian Cottage Cheese) (+0.74 mg, +420%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) provides 1.1 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+0.6 µg, +144%).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

11.0 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 11.0 mg in Paneer (Indian Cottage Cheese) (+93.9 mg, +854%).

PotassiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 55.0 mg in Paneer (Indian Cottage Cheese) (+267 mg, +486%).

CalciumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

240 mg18% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 240 mg in Paneer (Indian Cottage Cheese) (+35.7 mg, +15%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Whole Milk (3.25% Fat)

0.07 mg

Paneer (Indian Cottage Cheese) provides slightly more iron (0.20 mg vs 0.07 mg).

MagnesiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Whole Milk (3.25% Fat) provides 24.4 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+15.4 mg, +171%).

PhosphorusWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

140 mg11% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 140 mg in Paneer (Indian Cottage Cheese) (+65.0 mg, +46%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.90 mg in Whole Milk (3.25% Fat) (+0.15 mg, +16%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 4.5 g in Whole Milk (3.25% Fat) (+2.6 g, +56%).

Nutrient

Paneer (Indian Cottage Cheese)Amount per 100 kcal (34 g)

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (101 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 5.2 g in Whole Milk (3.25% Fat) (+1.1 g, +20%).

CarbohydratesWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+6.4 g, +451%).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Whole Milk (3.25% Fat)

0 g

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 5.3 g in Whole Milk (3.25% Fat) (+2.4 g, +45%).

Total SugarsWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.88 g in Paneer (Indian Cottage Cheese) (+7.4 g, +837%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

61 µg7% DV

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) provides 75 µg vs 61 µg in Paneer (Indian Cottage Cheese) (+14 µg, +23%).

Vitamin DWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) provides 2.1 µg vs 0.2 µg in Paneer (Indian Cottage Cheese) (+2.0 µg, +1154%).

Vitamin ESimilar

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin e (0.14 mg).

Vitamin KSimilar

Paneer (Indian Cottage Cheese)

0.5 µg

Whole Milk (3.25% Fat)

0.5 µg

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin k (0.5 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Whole Milk (3.25% Fat) provides 8.2 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+2.1 µg, +34%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.10 mg in Paneer (Indian Cottage Cheese) (+0.18 mg, +191%).

Niacin (Vitamin B3)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.05 mg

Whole Milk (3.25% Fat)

0.15 mg1% DV

Whole Milk (3.25% Fat) provides slightly more niacin (vitamin b3) (0.15 mg vs 0.05 mg).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.12 mg in Paneer (Indian Cottage Cheese) (+0.49 mg, +414%).

Vitamin B6Similar

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) provides 0.7 µg vs 0.3 µg in Paneer (Indian Cottage Cheese) (+0.4 µg, +141%).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

7.5 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 7.5 mg in Paneer (Indian Cottage Cheese) (+63.0 mg, +843%).

PotassiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+179 mg, +479%).

CalciumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

163 mg13% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 163 mg in Paneer (Indian Cottage Cheese) (+22.1 mg, +14%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Whole Milk (3.25% Fat)

0.05 mg

Paneer (Indian Cottage Cheese) provides slightly more iron (0.14 mg vs 0.05 mg).

MagnesiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Whole Milk (3.25% Fat) provides 16.4 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+10.3 mg, +168%).

PhosphorusWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Whole Milk (3.25% Fat) provides 138 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+42.6 mg, +45%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Paneer (Indian Cottage Cheese) provides 0.71 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.11 mg, +18%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 3.1 g in Whole Milk (3.25% Fat) (+1.8 g, +58%).

Nutrient

Paneer (Indian Cottage Cheese)Normalized to 300 kcal (101 g)

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (299 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 15.5 g in Whole Milk (3.25% Fat) (+3.0 g, +19%).

CarbohydratesWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Whole Milk (3.25% Fat) provides 23.6 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+19.4 g, +457%).

Dietary FiberSimilar

Paneer (Indian Cottage Cheese)

0 g

Whole Milk (3.25% Fat)

0 g

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of dietary fiber (0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 16.0 g in Whole Milk (3.25% Fat) (+7.0 g, +44%).

Total SugarsWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 2.6 g in Paneer (Indian Cottage Cheese) (+22.2 g, +846%).

Vitamins12 nutrients

Vitamin CSimilar

Paneer (Indian Cottage Cheese)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

182 µg20% DV

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) provides 226 µg vs 182 µg in Paneer (Indian Cottage Cheese) (+45 µg, +24%).

Vitamin DWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) provides 6.4 µg vs 0.5 µg in Paneer (Indian Cottage Cheese) (+5.9 µg, +1167%).

Vitamin EPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+0.06 mg, +17%).

Vitamin KSimilar

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Both Paneer (Indian Cottage Cheese) and Whole Milk (3.25% Fat) provide similar amounts of vitamin k (1.5 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

18 µg5% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Whole Milk (3.25% Fat) provides 25 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+6.4 µg, +35%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Whole Milk (3.25% Fat) provides 0.23 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.19 mg, +460%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.28 mg in Paneer (Indian Cottage Cheese) (+0.55 mg, +194%).

Niacin (Vitamin B3)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Whole Milk (3.25% Fat) provides 0.44 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+0.29 mg, +189%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +419%).

Vitamin B6Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.18 mg vs 0.08 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) provides 2.2 µg vs 0.9 µg in Paneer (Indian Cottage Cheese) (+1.3 µg, +144%).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 22.2 mg in Paneer (Indian Cottage Cheese) (+189 mg, +852%).

PotassiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

111 mg2% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+538 mg, +485%).

CalciumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

485 mg37% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 485 mg in Paneer (Indian Cottage Cheese) (+71.2 mg, +15%).

IronPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.26 mg, +174%).

MagnesiumWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Whole Milk (3.25% Fat) provides 49.2 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+31.0 mg, +171%).

PhosphorusWhole Milk (3.25% Fat) higher

Paneer (Indian Cottage Cheese)

283 mg23% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Whole Milk (3.25% Fat) provides 413 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+130 mg, +46%).

ZincPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Paneer (Indian Cottage Cheese) provides 2.1 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+0.30 mg, +17%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 9.2 g in Whole Milk (3.25% Fat) (+5.2 g, +57%).

Paneer (Indian Cottage Cheese) vs Whole Milk (3.25% Fat)

Paneer (Indian Cottage Cheese)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary